Recipes

Recipes that fit the way you eat

Every recipe comes from one of our cookbooks, with the numbers printed in the book: protein, carbs, fiber, sodium.

Marry Me White Bean Soup

29 min · 25 g protein · 334 kcal

36 g net carbs · 640 mg sodium

8 g+ fiber

Lemon-Herb Chicken & Quinoa Bowl with Feta & Olives

35 min · 49 g protein · 622 kcal

42 g net carbs · 656 mg sodium

30 g+ protein8 g+ fiber

Pistachio-Crusted Salmon

22 min · 37 g protein · 580 kcal

16 g net carbs · 158 mg sodium

30 g+ proteinunder 20 g net carbs

Fudgy Chocolate Brownie with Almond Flour and Walnuts

31 min · 11 g protein · 216 kcal

5 g net carbs · 117 mg sodium

under 10 g net carbsunder 300 mg sodium

Almond & Ricotta Cake with Lemon Zest

30 min · 16 g protein · 300 kcal

7 g net carbs · 205 mg sodium

under 10 g net carbsunder 300 mg sodium

Almond Crusted Tilapia with Griddled Zucchini

27 min · 51 g protein · 544 kcal

18 g net carbs · 370 mg sodium

30 g+ proteinunder 20 g net carbs

Apple-Walnut Baked Oatmeal Squares

35 min · 21 g protein · 433 kcal

37 g net carbs · 190 mg sodium

under 300 mg sodium8 g+ fiber

Avocado-Lime Mousse with Pistachios and Cocoa

12 min · 14 g protein · 291 kcal

13 g net carbs · 35 mg sodium

under 20 g net carbsunder 300 mg sodium

The recipes on this page, on paperFour cookbooks on Amazon, each with a 30-day meal plan

DASH Meal Prep · $22.99Mediterranean High Protein · $22.99Anti-Inflammatory · $22.99Gluten-Free High-Protein · $20.99

Baked Apples with Hazelnuts, Oats & Cinnamon

33 min · 12 g protein · 268 kcal

29 g net carbs · 30 mg sodium

under 300 mg sodium

Beef & Mushroom Pie with Cauliflower Mash

30 min · 45 g protein · 564 kcal

15 g net carbs · 491 mg sodium

30 g+ proteinunder 20 g net carbs

Beef Meatballs in Tomato Sauce

33 min · 41 g protein · 547 kcal

15 g net carbs · 415 mg sodium

30 g+ proteinunder 20 g net carbs

Blueberry Almond Ricotta Muffins

32 min · 15 g protein · 294 kcal

12 g net carbs · 210 mg sodium

under 20 g net carbsunder 300 mg sodium

Blueberry Walnut Overnight Oats

8 min · 31 g protein · 485 kcal

43 g net carbs · 90 mg sodium

30 g+ proteinunder 300 mg sodium

Braised Chicken & Lentil Skillet with Sweet Pepper

29 min · 38 g protein · 503 kcal

16 g net carbs · 650 mg sodium

30 g+ proteinunder 20 g net carbs

Butternut Squash & Chickpea Tagine with Almonds

37 min · 27 g protein · 494 kcal

58 g net carbs · 635 mg sodium

8 g+ fiber

Cauliflower Cheddar Waffles

28 min · 39 g protein · 555 kcal

21 g net carbs · 485 mg sodium

30 g+ protein8 g+ fiber

Cherry-Cocoa Chia Pudding

9 min · 24 g protein · 412 kcal

28 g net carbs · 95 mg sodium

under 300 mg sodium9 min

Chicken & Cabbage Casserole with Mustard and Thyme

30 min · 34 g protein · 452 kcal

15 g net carbs · 350 mg sodium

30 g+ proteinunder 20 g net carbs

Chicken & Mushroom Quiche on a Cottage Cheese Base

31 min · 50 g protein · 576 kcal

15 g net carbs · 575 mg sodium

30 g+ proteinunder 20 g net carbs

Chicken, Mushroom & Kale Mustard Stew

30 min · 46 g protein · 493 kcal

20 g net carbs · 367 mg sodium

30 g+ proteinunder 20 g net carbs

Chickpea, Kale & Roasted Pepper Skillet with Eggs

20 min · 32 g protein · 504 kcal

32 g net carbs · 480 mg sodium

30 g+ protein20 min

Chocolate & Almond Energy Bites with Cinnamon

9 min · 7 g protein · 174 kcal

7 g net carbs · 35 mg sodium

under 10 g net carbsunder 300 mg sodium

Cottage Cheese & Chive Pancakes with Seared Chicken

20 min · 59 g protein · 709 kcal

21 g net carbs · 590 mg sodium

30 g+ protein20 min

Creamy White Bean Spread with Golden Garlic

12 min · 2 g protein · 45 kcal

4 g net carbs · 45 mg sodium

under 10 g net carbsunder 300 mg sodium

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